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Monday – A New Year

Warm Up

300 F/S, 100 F/S kick

2 x 50 Choice

2 x 25 Fly

2 x 25 F/S kick

2 x 25 F/S with flip start

2 x 25 F/S – dolphin 10m


12 x 50 Descending 1-3 as:

  • 1-6 B/S @1:10
  • 7-12 F/S @1:00

Main Set

Pull and Kick should be done at 80-85% of max effort

4 x through:

  • 3 x 100 F/S Pull @1:50 – hold best time for all 3 – Lane 5 aim sub 1:30. Lane 6 aim <1:25
  • 50 B/S EZ recovery @1:30

4 x through:

  • 4 x 50 F/S kick @1:20 – hold best time for all 4 – Lane 5 aim 53s Lane 6 aim <50s
  • 1 x 50 B/S EZ recovery @1:40


8 x 25 F/S @40 (2 Fast/1 EZ) – focus on fast kick and smooth strong pull. Fast swims should be a 90-95% max effort

Cool Down

100 F/S Kick EZ

100 B/S EZ

Richard Bruford View All

Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology.

With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools.

Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin.

In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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